Neck and back pain is a common health problem in the U.S. affecting people from all walks of life. While in some cases, pain in the neck and back indicates an underlying problem, in other cases, it is just a result of bad posture, which can be relieved with some simple exercises. If you are looking for back and neck pain treatment in Plano, consult one of the participating physicians in the Texas Health Spine and Orthopedic Center referral line. Continuing on the subject, in this blog post, we present some simple exercises for neck and back pain relief. Take a look.
Exercises for Neck Pain
1. Neck Stretch
Push your chin forward, stretching the throat while keeping the body straight. Keep the neck muscles stretched for about 5 seconds. Return to the normal position and push it back while keeping your chin up. Hold it like that for 5 seconds. Repeat 2-3 times.
2. Side-to-Side Tilt
Turn your neck sideways on each side of your shoulder. Start with a right tilt with your head bending toward the shoulder. Keep the neck muscles stretched for about 5 seconds. Reposition your head in the center and tilt toward your left shoulder, keeping it in the same position for 5 seconds. Repeat 2-3 times.
3. Forward Tilt
Tilt your head forward with the chin touching your upper chest. Stiffen the neck muscles in that position and keep it like that for 5 seconds and then return your head to a normal position. Repeat 2-3 times.
4. Neck Turn
Turn your head to the left or right side, as if you’re trying to look at someone or something. Keep the chin at a level position. Tense the neck muscles for 5 seconds before releasing them. Return your head to a front-looking position. Turn it to the other direction and repeat the same exercise 2-3 times.
Read Related: Looking for Back and Neck Pain Treatment? Help is Here!
Exercises for Back Pain
1. Pelvic Tilt
Lie flat on your back on a bed or floor. Bend your knees and keep them apart. Stiffen your stomach muscles and tilt the pelvis toward your knees until you create a small arch on your lower back and remain in that position for 5 seconds. After that, return to the earlier flat position. Repeat 2-3 times.
2. Back Extension
Lie down on your stomach and rest your body on your forearms with the elbows bent. Keep your neck straight as you arch up your back gently by pushing down on your elbows. Remain in that position for 5-10 seconds. Repeat a couple of times.
3. Bottom to Heels Stretch
Kneel on all fours and move the buttocks slowly toward your heels. Stay put for few seconds before returning to the starting position.
4. Knee Roll
Lie flat on your back and bend your knees while keeping them together. Roll your knees to one side slowly while keeping the upper parts of the body firmly fixed on the flat surface. Hold yourself in that position for about 5 seconds. Return to the original position. Do the same with the other side. Repeat.
Need Neck and Back Pain Treatment in Plano? Contact Us
Most episodes of neck and back pain resolve in a matter of weeks. If you’re experiencing neck or back pain and would like to consult with a reputable physicians , contact Texas Health Spine and Orthopedic Center to connect with one of the physicians participating in our referral line. To schedule an appointment, click here, or simply call (888) 608-4762.
NOTE: Physicians participating in our referral program are independent practitioners and they are not employees or agents of Texas Health Spine and Orthopedic Center.